How to Train a Wild Elephant

A mindfulness practice notebook

To help you get the most out of these practices, I recommend using a notebook to record what you experience and learn as you work with each mindfulness exercise.

Struggling to use the nondominant hand can awaken our compassion for anyone who is clumsy or unskilled, such as a person who has had disabilities, injuries, or a stroke. We briefly see how much we take for granted scores of simple movements that many people cannot make.

Leave No Trace

The Exercise

Choose one room of your house and for one week try leaving no trace that you’ve used that space. The bathroom or kitchen works best for most people. If you’ve been doing something in that room, cooking a meal or taking a shower, clean up in such a way that you leave no signs that you’ve been there, except perhaps the odor

This task also brings our awareness to the many small things that support our life and work all day long – the spoons and forks that feed us, the clothing that keeps us warm, the rooms that shelter us. When we wash, dry, sweep, fold, and put away our things with mindfulness, it becomes an expression of gratitude for their silent service.

Anxiety is the subtle and pervasive destroyer of our happiness. It depends upon thoughts of past and future. It cannot exist in the present.

Using the nondominant hand reveals our impatience. It can help us become more flexible and discover that we are never too old to learn new tricks. If we practice using the nondominant hand frequently, over time we can watch our skill develop.

Unfortunately the mind, in its anxiety for us, tries to make plans for a huge number of possible futures, most of which will never arrive. This constant leapfrogging into the future is a waste of our mental and emotional energy. The most important way we can prepare for the unknown-to-come is to make a reasonable plan and then to pay attention to w

This task helps us become aware of the tendency to turn away from doing certain things, even small things that we could take care of during the day but somehow don’t have the motivation to do. We could pick up the trash on the sidewalk as we walk by, or the paper towel that missed the bin in the washroom.

Use Your Nondominant Hand

The Exercise

Use your nondominant hand for some ordinary tasks each day. These could include brushing your teeth, combing your hair, or eating with the nondominant hand for at least part of each meal. If you’re up for a big challenge, try using the nondominant hand when writing or when eating with chopsticks.